The BLOG for dedicated runners

Getting ready to run your next race? Whether you are running your first race or have been running for years, follow these basic tips to help prepare you for the big day.

1. Prepare yourself physically

Planning to run a marathon? Set your goal and start practicing your pace for your expected time. You will want to do some interval training, including rest periods. Run several miles a few times a week, and work to increase the lengths of your runs. Work to build your endurance and build up strength. If possible, do a practice run under the same conditions you expect to compete in.

2. Prepare yourself mentally

Running is just as much about being mentally fit as physically fit. Talk to yourself, encourage yourself to go one more mile or five more minutes. Check out the racecourse weeks before the race so that you know where the tough spots are, so there are no surprises to throw you off during the race.

3. Be prepared for bad weather

Even if the weather is chilly or wet, you don’t have to stay indoors. Warm-up inside to get your body ready; then get right into your run as soon as you get outside.

Rainy days:

Wear a hat with a brim.

Dress for the temperature so you don’t overheat.

Wear layers of moisture wicking fabric, including socks

Cold temperatures:

Dress in layers. The layer closest to your body should be polypropylene or CoolMax. The outer layer should be wind and water-resistant.

Start out by having your hands and head covered with fleece or thermal material. You can lose up to 10 of your body heat if your head is not covered.

Get the blood moving through your system before you start with a good warm up.

You may think you don't need water; but it's just as important to remain hydrated during cold weather, as it is in warm weather.

Hot weather:

Drink plenty of fluids. Make sure you start out being fully hydrated and continue to drink every 20 to 30 minutes throughout your run.

Avoid running when the humidity level reaches 70 – 80 percent or the air temperature is above 98 degrees.

If you begin to feel dizzy, develop chills or feel nauseated while running you must stop immediately. Find shade and begin drinking fluids.

Wear light-colored and lightweight running clothes.

4. Pushing through the pain

Top runners have said the ability to keep running while experiencing discomfort or pain is an important part of running. Once you set your base with the number of miles you can run, it will depend on your pain tolerance. Most runners suffer from one discomfort or another. Mental strength can help get you through some of your pain if you are able to convince yourself you can keep going.

5. Some don'ts to be aware of

Don’t forget to warm-up. It prevents injuries and ensures your muscles are ready for your run. If you have properly prepared yourself for the race, warming up is not going to fatigue you.

Do not rest the day before the race. It is a myth that you need to rest the day before a race in order to re-energize. This only makes your legs tire more easily during the race. Running the day before a race will actually help your muscles store extra glycogen.

Do not expect the race to go as planned. Never assume you know exactly how the race will go. Always prepare for the unexpected so that you are ready to deal with whatever may happen.

6. What to eat and drink while running

It’s critical to have a strategy in place, knowing how you will ingest energy and maintain hydration during the race. Drink early and drink often, do not wait for your body to tell you it needs fluids. Drink something with sugar, such as Gatorade at your first stop to refuel your body. About 45 minutes into the run, ingest some solid fuels.

Some high GI carbohydrates to eat while running are:

Bananas

Oranges

Dried fruit

Gummy sweets

Jelly beans

7. Before the race hacks

Do dynamic stretching before race; do not keep your muscles in a fixed position.